Fitness
over fifty

Old
age can
be fun and happier if it is healthy, full of
enthusiasm and fit. It is said that "
He who has health has hope and he who has
hope has everything". Therefore it is
necessary that as you enter your mid-lives
you learn to take extra care for your body
to avoid chances of physical incapacity and
take proper diet and exercise to lengthen
your life and make your lives fuller, minds
happier and bodies more younger.
As you start aging you will lose:

20 percent of your
body's water content.

60 percent of your
ability to taste.

35 percent of your
ability to pump blood from the heart.

About 3 inch in
height.

As
far as your health is concerned you become:

More susceptible to
cold and heat.

Suffer from
osteoporosis, kidney, bladder problems
and constipation.

Lose some mental
functioning due to loss of brain neurons
and thus become more forgetful.

Thus in
order to reverse or slow the effects of
ageing all you need to do is have a
well-balanced life. You have to exercise
effectively, adopt good eating habits, quit
smoking and drinking and live a happy and
healthy life.

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Nutritious
food for a healthy life:
For a proper diet food should include
protein, vitamins, minerals and fibre.

Protein: Protein is essential for building
nearly every part of the body-the brain,
bones, heart, muscles and even the blood. It
is made up of 22 amino acids, otherwise
known as the 'building blocks of life'.
Adults require 0.75 g of protein per kg of
body weight per day. Protein is found in
foods like fish, eggs, beef, whole wheat,
milk, liver, soya beans, beans, peanuts,
brown rice and peas.

Vitamins: Vitamins are organic compounds
that are essential in small amounts for the
growth and development of our body. They act
as enzymes (catalyst) which facilitate many
of the body processes.

Minerals: Our body uses many minerals such
as phosphorus, calcium, and magnesium for
strong teeth and bone; zinc for growth;
chromium for carbohydrate metabolism; and
copper and iron for haemoglobin production.

Fibre: Fibre is the part of the food, which
we consume, that is not digestible. It helps
to move the food through the intestine by
increasing their peristaltic action. Foods
containing fibre are whole grain cereals,
fibrous vegetables, and root vegetables like
carrot, beet, turnips and other leafy
vegetables.

Thus your diet should have the combination
of all the nutrients listed above and it
should also come in proper quantity.In your
daily diet you should have the following:

Fruits: Have fruits
whichever you like 2-4 servings per day.

Vegetables should
be consumed at lunch and at dinner not
more than 3-5 servings per day.

Grain products like
bread, chapati, rice 6-11 servings per
day.

Meat, source of
protein should be consumed 2-3 servings
per day.

Milk one glass per
day.

Physical
fitness for energy
Physical fitness is essential for a healthy
and happy life. Exercise helps you in this
age in many ways. A person who has been
exercising regularly will look and feel
younger than a person who has not been
exercising. But that doesn't mean you cant
exercise and look young. You can start
exercising and can slow or reverse ageing
and look and feel much younger. Therefore
make it a point to exercise 30 minutes every
day for a better and healthy life. You can
swim, jog, do brisk-walking, play your
favourite sport, and go to a gym, cycle or
go in for yoga.

Following are a few exercises, which
you can include in your fitness program:

For strengthening
chest muscles and triceps do press-ups.
If you are unable to do regular
press-ups then you can do it by keeping
your knees on the floor or by pushing
away from the wall.

For biceps-lie on
the floor. Then bend your legs and keep
your feet flat on the floor. Lock your
hands behind your thighs and pull your
head and shoulder upto your knees.

For upper leg
muscles-hold on to a table and do a
one-legged half-knee bend or do the
exercise with both legs.

For lower leg
muscles-hold on to a table and then rise
up on your toes. Do this exercise one
leg at a time.

Relax and massage
your muscles after you finish
exercising.

.

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